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A multicenter RCT (n=161) found that Rhodiola rosea extract (370mg/day SHR-5) significantly reduced stress-related fatigue by 20% on the fatigue index and improved cognitive function including short-term memory and associative thinking during stressful conditions, compared to placebo.
| Study | Participants | Finding | Quality |
|---|---|---|---|
A randomised, double-blind, placebo-controlled, parallel-group study of the standardised extract SHR-5 of the roots of Rhodiola rosea in the treatment of subjects with stress-related fatigue Olsson EM, von Schéele B, Panossian AG — Planta Medica (2009) | 60 | SHR-5 Rhodiola rosea extract reduced stress-related fatigue and improved attention after 28 days | High |
Rhodiola rosea in stress induced fatigue — A double blind cross-over study of a standardized extract SHR-5 Darbinyan V, Kteyan A, Panossian A, et al. — Phytomedicine (2000) | 161 | Rhodiola rosea reduced fatigue index by 20% and improved cognitive function under stress | Moderate |
For stress-related fatigue, 200-400mg/day of standardized Rhodiola rosea extract (containing 3% rosavins and 1% salidroside) taken in the morning is supported by clinical evidence. Effects can be noticed within the first week, making it suitable for acute stress periods.
A multicenter, double-blind, randomized controlled trial examining the effects of Rhodiola rosea extract SHR-5 on stress-related fatigue in 161 military cadets during a night duty period.
Clinical trials show rhodiola can improve fatigue and cognitive function within 5-7 days. In the military cadet study, significant anti-fatigue effects were observed after just a single dose. For sustained benefits, 2-4 weeks of daily use at 200-400mg is recommended.
Clinical trials support 200-400mg/day of standardized Rhodiola rosea extract containing 3% rosavins and 1% salidroside. The SHR-5 extract used in major trials was dosed at 370-576mg/day. Take it in the morning on an empty stomach for best absorption.
Clinical trials up to 12 weeks show an excellent safety profile with no significant adverse effects. Rhodiola has been used traditionally for centuries in Scandinavian and Russian folk medicine. However, it may have mild stimulating effects, so avoid taking it in the evening.